What do you think?
Rate this book
Runner's World Run Less Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Runs-a-Week Training Program
The groundbreaking plan that helps runners of all levels to improve their race times while actually training less— now fully revised and updated for today's runners
In today's busy, fast-paced world, all runners have the same to run the best they can with the limited amount of time at their disposal. Bill Pierce and Scott Murr made that goal possible with their revolutionary FIRST (Furman Institute of Running and Scientific Training) training program. FIRST's unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury while producing faster race times. The key feature of the detailed training plans for 5k, 10k, half-marathon, and marathon is the 3PLUS2 program, which consists
• 3 quality runs, including track repeats, the tempo run, and the long run, which are designed to improve endurance, lactate-threshold running pace, and leg speed
• 2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which are designed to improve endurance while helping to avoid burnout
With tips for goal-setting, recovery, injury rehab and prevention, strength training, and nutrition, Run Less, Run Faster has changed the way runners think about and train for competitive races. This revised third edition includes a new preface, training plans tailored to the new qualifying times for the Boston Marathon, new exercise photos, charts that will help runners adjust training practices to their elevation and climate, and updated nutritional recommendations.
In today's busy, fast-paced world, all runners have the same to run the best they can with the limited amount of time at their disposal. Bill Pierce and Scott Murr made that goal possible with their revolutionary FIRST (Furman Institute of Running and Scientific Training) training program. FIRST's unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury while producing faster race times. The key feature of the detailed training plans for 5k, 10k, half-marathon, and marathon is the 3PLUS2 program, which consists
• 3 quality runs, including track repeats, the tempo run, and the long run, which are designed to improve endurance, lactate-threshold running pace, and leg speed
• 2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which are designed to improve endurance while helping to avoid burnout
With tips for goal-setting, recovery, injury rehab and prevention, strength training, and nutrition, Run Less, Run Faster has changed the way runners think about and train for competitive races. This revised third edition includes a new preface, training plans tailored to the new qualifying times for the Boston Marathon, new exercise photos, charts that will help runners adjust training practices to their elevation and climate, and updated nutritional recommendations.
352 pages, Paperback
Published January 19, 2021
30 people are currently reading
251 people want to read
Ratings & Reviews
Friends & Following
Create a free account to discover what your friends think of this book!
Community Reviews
Displaying 1 - 26 of 26 reviews
July 8, 2021
I really wanted this for the training plans and strength workouts, and that part is good. Nothing ground breaking or surprising, but just what I was looking for. The book is a little light on science though and is definitely lacking in the nutrition section. There are a lot of 'pace' tables and real runner report letters that take up much of the book.
September 3, 2025
Two really good core ideas: (1) you need three Quality running workouts—track repeats/intervals, a tempo run, and a long run—the rest of your aerobic volume should come from low-impact activities like cycling, rowing, swimming, to reduce injury risk. (2) Your Quality workouts need to be paced realistically (and hard), based on previous performance rather than hopeful goal setting.
This book seems like a simplified (more prescriptive?) version of Daniels' Running Formula.
This book seems like a simplified (more prescriptive?) version of Daniels' Running Formula.
February 9, 2022
Having had persistent knee injuries and regularly taking time off running to rest / physio, I was attracted to the promise of running less and still meeting my running goals. The book was easy reading and provided a compelling argument for only running 3 times runs a week (not training 3x a week, the book recommends a lot of cross training).
I'll reserve judgement on these ideas until I properly try them out myself in my training.
I wouldn't recommend the kindle version of this book as there are a lot of pace and training tables, and images to accompany their suggested strength and stretching exercises.
I'll reserve judgement on these ideas until I properly try them out myself in my training.
I wouldn't recommend the kindle version of this book as there are a lot of pace and training tables, and images to accompany their suggested strength and stretching exercises.
October 9, 2024
This is the most I have annotated and bookmarked a book since First Aid while studying for boards. Love the philosophy and excited to put it into practice!
December 10, 2024
Excited to try out this training program. 5th star pending race results (jk) (or am I?)
Dec. 2024 UPDATE: As promised, adding 1 star for the 5 min PR (and first sub-4 hour marathon). Really liked this training plan!
Dec. 2024 UPDATE: As promised, adding 1 star for the 5 min PR (and first sub-4 hour marathon). Really liked this training plan!
August 12, 2024
Top tier charts.
December 2, 2021
The book will surely help runners to achieve their goals, the title however is a bit misleading. Yes, you run less, but there are also 2 cross-training sessions so be prepared to exercise a lot. The key sessions are the ones that are recommended by most coaches these days: intervals, tempo run and long run. You will find structured programs with exact specifications for time and length so if this is useful to you then this book will serve you well.
A rigid structure is probably the best guarantee to improve as a runner, especially when you have pro ambitions. Personally I am not a big fan of that and for me the biggest game changers were a) consistency, b) increasing the weekly mileage and c) increasing the long run. For this it's not necessary to be very accurate with things like intervals or tempo but I have gladly added the workouts to my toolbox so that when the motivation arises e.g. to run the 10k in 45min then I know how I have to train for that. Thus said, the book Build Your Running Body does the same and is packed with much more information.
Finally a warning: coaches like Scott Johnston advocate to first build a strong aerobic base and only then to continue with specific training for the distance (see Training for the Uphill Athlete). I wonder if non-foot based cross-training like in the FIRST program can be a substitute and from personal experience I can say that building the aerobic base is a low hanging fruit that shouldn't be neglected.
A rigid structure is probably the best guarantee to improve as a runner, especially when you have pro ambitions. Personally I am not a big fan of that and for me the biggest game changers were a) consistency, b) increasing the weekly mileage and c) increasing the long run. For this it's not necessary to be very accurate with things like intervals or tempo but I have gladly added the workouts to my toolbox so that when the motivation arises e.g. to run the 10k in 45min then I know how I have to train for that. Thus said, the book Build Your Running Body does the same and is packed with much more information.
Finally a warning: coaches like Scott Johnston advocate to first build a strong aerobic base and only then to continue with specific training for the distance (see Training for the Uphill Athlete). I wonder if non-foot based cross-training like in the FIRST program can be a substitute and from personal experience I can say that building the aerobic base is a low hanging fruit that shouldn't be neglected.
January 24, 2023
Mình nghĩ khó mà đấnh giá quyển sách này khi vừa đọc xong, bởi lẽ nội dung key của nó là xoay quanh FIRST plan cho marathon, và ta phải chuẩn bị rất lâu để theo nó.
FIRST plan có thể viết là 3Plus2, có cấu trúc thế này:
+ 3 key runs 1 tuần: interval, tempo và long run.
+ 2 cross trainings.
3 bài key runs thì khá quen thuộc với dân chạy bộ, và hầu hết các plan đều có. 2 bài cross training mục đích chính nhằm tăng trao đổi ở ngưỡng aerobic (hiếu khí) lên, giúp tăng hiệu quả khi chạy đường dài.
Cái khác biệt của FIRST plan là việc tăng pace của cả 3 key runs lên so với các chương trình khác. Khi đó, stress lên chân chúng ta sẽ cao hơn, vì vậy thay vì chạy các buổi easy run trong tuần, ta sẽ tập cross training để chân có thể phục hồi. Nhìn chung là 1 nguyên lý tương đối đơn giản. Run less nhưng không phải Exercise less.
FIRST chứng tỏ được hiệu quả với các runner có mục tiêu sub3 tới sub430. Tuy vậy, gần như không có 1 feedback nào về sub245 đổ đi. Thật sự, mình cũng cho rằng, khi đôi chân được rèn luyện đủ lâu (tầm 2-3 năm đổ lên), với những chân chạy tương đối chuyên nghiệp, việc bổ sung mileage vô cùng quan trọng và lợi ích của việc chạy 3 lần mỗi tuần khó mà vượt qua lợi ích của việc tăng mileage.
Cuốn này có 4 phần lớn thì 2 phần cuối hơi thừa. Nói chung có thể gói gọn trong 100 trang là đủ rồi, cắt bớt thư của runner với 1 số phần linh tinh. Sách này cũng ít trích dẫn hay giải thích 1 cách cặn kẽ, đọc lướt cũng ok. 1 số phần Q&A đọc tốt hơn nội dung trong chương và trong chương cũng không đưa ra nội dung đủ cho Q&A. Phần strength training viết rất cá đuối.
Nhưng mình nghĩ nếu xét trên khía cạnh 1 plan chạy đơn giản, có pace cụ thể, dễ nắm bắt và theo đuổi, training mức độ không quá cao, thì cuốn sách này đã cung cấp được. Và mình nghĩ trên đường tới sub330 thì plan này hoàn toàn đủ sức. Vậy là được rồi.
FIRST plan có thể viết là 3Plus2, có cấu trúc thế này:
+ 3 key runs 1 tuần: interval, tempo và long run.
+ 2 cross trainings.
3 bài key runs thì khá quen thuộc với dân chạy bộ, và hầu hết các plan đều có. 2 bài cross training mục đích chính nhằm tăng trao đổi ở ngưỡng aerobic (hiếu khí) lên, giúp tăng hiệu quả khi chạy đường dài.
Cái khác biệt của FIRST plan là việc tăng pace của cả 3 key runs lên so với các chương trình khác. Khi đó, stress lên chân chúng ta sẽ cao hơn, vì vậy thay vì chạy các buổi easy run trong tuần, ta sẽ tập cross training để chân có thể phục hồi. Nhìn chung là 1 nguyên lý tương đối đơn giản. Run less nhưng không phải Exercise less.
FIRST chứng tỏ được hiệu quả với các runner có mục tiêu sub3 tới sub430. Tuy vậy, gần như không có 1 feedback nào về sub245 đổ đi. Thật sự, mình cũng cho rằng, khi đôi chân được rèn luyện đủ lâu (tầm 2-3 năm đổ lên), với những chân chạy tương đối chuyên nghiệp, việc bổ sung mileage vô cùng quan trọng và lợi ích của việc chạy 3 lần mỗi tuần khó mà vượt qua lợi ích của việc tăng mileage.
Cuốn này có 4 phần lớn thì 2 phần cuối hơi thừa. Nói chung có thể gói gọn trong 100 trang là đủ rồi, cắt bớt thư của runner với 1 số phần linh tinh. Sách này cũng ít trích dẫn hay giải thích 1 cách cặn kẽ, đọc lướt cũng ok. 1 số phần Q&A đọc tốt hơn nội dung trong chương và trong chương cũng không đưa ra nội dung đủ cho Q&A. Phần strength training viết rất cá đuối.
Nhưng mình nghĩ nếu xét trên khía cạnh 1 plan chạy đơn giản, có pace cụ thể, dễ nắm bắt và theo đuổi, training mức độ không quá cao, thì cuốn sách này đã cung cấp được. Và mình nghĩ trên đường tới sub330 thì plan này hoàn toàn đủ sức. Vậy là được rồi.
October 15, 2020
An expansive, mostly detailed, and helpful guide to an interesting and unique perspective on running. I know that most of my running injuries over the years have been due to overtraining/overuse, and the advantages that this program outlines appear to work wonders for people who are limited on time, experience, etc., which covers just about most of us, to be honest.
It appears to be an intimidating read at first, but have no fear--that's just due to the many resources and charts the authors of the program have included to get you going and to help you out on your journey.
I would like to know how this training would look in regards to races > 26 miles, but I'm guessing that the bulk of athletes under Pierce's tutelage aren't running distances that far, so no need in including it here.
If you're intrigued by the prospect of running less but still having those gains (I get it--some people just like to log mileage, and that's fine, too), this should be on your radar. I'm looking forward to seeing how it works for me, anyway.
Many thanks to NetGalley and Rodale Books for the advance read.
It appears to be an intimidating read at first, but have no fear--that's just due to the many resources and charts the authors of the program have included to get you going and to help you out on your journey.
I would like to know how this training would look in regards to races > 26 miles, but I'm guessing that the bulk of athletes under Pierce's tutelage aren't running distances that far, so no need in including it here.
If you're intrigued by the prospect of running less but still having those gains (I get it--some people just like to log mileage, and that's fine, too), this should be on your radar. I'm looking forward to seeing how it works for me, anyway.
Many thanks to NetGalley and Rodale Books for the advance read.
October 2, 2021
Skimmed. This is a solid book for runners who have a limited amount of time to train, who run 3 times per week. Includes personal experiences ("Real Runner Report"), Q&As, tables, research & statistics, strength training exercises & examples, flexibility stretches and examples, etc.
p. 7: Value quality over quantity.
p. 9: FIRST philosophy: train with a purpose
Three quality runs each week + 2 cross-training workouts (for me: walking/hiking + yoga + weight lifting). Each of the 3 runs is different: long run, tempo run, track repeats (intervals).
p. 10: This running program builds in more recovery time between running workouts.
p. 159: Altitude training and racing
p. 171: Running injuries
p. 184: Running nutrition: the importance of unrefined carbs
p. 7: Value quality over quantity.
p. 9: FIRST philosophy: train with a purpose
Three quality runs each week + 2 cross-training workouts (for me: walking/hiking + yoga + weight lifting). Each of the 3 runs is different: long run, tempo run, track repeats (intervals).
p. 10: This running program builds in more recovery time between running workouts.
p. 159: Altitude training and racing
p. 171: Running injuries
p. 184: Running nutrition: the importance of unrefined carbs
February 1, 2022
I buy and read the book and since i put the train together ( cross-train , 3 Run ) after calculating the pace for all the 3 run depends on my 5K time 21:57 and my target 5K 21:30 , I recognize that the program will be so intense even my long run which supposed to be easy or medium i found it will be almost at my 10K PB , all my run will be super intense at zone 4 or 5 i’m sure i’ll have no run in zone 3 ,, imagine for 12 weeks i’ll have no run even single consider as easy only the warm up and cool down
my current avg. pace for 5K is 4’23 and I’m targeting 4’15 and the writer want me to do run#1 between 3’55 and 4’08 and Run#2 at 4’28-4’38 and the run#3 at 4’47 !?!?
He want me to run 13Km @4’47 and my 5K PR @4’23 any beginner runner will know this is impossible even if its possible it will be like a race effort not long run
my current avg. pace for 5K is 4’23 and I’m targeting 4’15 and the writer want me to do run#1 between 3’55 and 4’08 and Run#2 at 4’28-4’38 and the run#3 at 4’47 !?!?
He want me to run 13Km @4’47 and my 5K PR @4’23 any beginner runner will know this is impossible even if its possible it will be like a race effort not long run
October 20, 2022
I plan to buy this book after checking it out from the library. Great plans for 5k to marathon distances. Good workouts for cross training, plus a nice section on stretching and strengthening. To add to my rotation. The plan itself doesn’t seem that revolutionary. It’s basically just replacing easy mileage days with hard cardio days. For someone running their first marathon “Master the Marathon” is a lot more full in the supportive and inspirational department for me. This is basically “work hard, work smart, and stick to the plan.” Pace charts and testimonials letters take up a large portion.
June 15, 2025
While I have been running for close to seven years now, this book is the best example I have seen so far of knowledge, concepts, workout plans, etc. in one place in a format easy to use and understand for the amateur runner. Highly recommend to people both new to running as well as seasoned amateurs.
March 15, 2021
This book was received as an ARC from Rodale Books in exchange for an honest review. Opinions and thoughts expressed in this review are completely my own.
Not being an avid runner and running being my least favorite exercise, I was skeptical going into this book. Learning and reading about the FIRST method at first did not make sense to me one bit and was difficult to comprehend but once there were examples and data presented, the whole method started to make sense. I am a visual learner so once O saw what could be done, I had to read on and see what this method is all about. After finishing this book and the weather getting nicer, I am curious to try out this method and see what results come with it.
We will consider adding this title to our R Non-Fiction collection at our library. That is why we give this book 4 stars.
Not being an avid runner and running being my least favorite exercise, I was skeptical going into this book. Learning and reading about the FIRST method at first did not make sense to me one bit and was difficult to comprehend but once there were examples and data presented, the whole method started to make sense. I am a visual learner so once O saw what could be done, I had to read on and see what this method is all about. After finishing this book and the weather getting nicer, I am curious to try out this method and see what results come with it.
We will consider adding this title to our R Non-Fiction collection at our library. That is why we give this book 4 stars.
May 13, 2022
This is close to how I was already training (because I'm a hybrid Athlete/Strongman), but the structured programs based on goals and pace/conversion charts are fantastic. Looking forward to seeing how much faster I get for the Marine Corps Marathon in October.
January 8, 2023
I used this plan to lower my marathon time from 3:35 to 3:25 to 3:14, and qualified for Boston.
This method has of 3 high quality runs per week + 2 work out. The philosophy makes lot of sense, the plan is flexible, the method works.
Highly recommend.
This method has of 3 high quality runs per week + 2 work out. The philosophy makes lot of sense, the plan is flexible, the method works.
Highly recommend.
December 24, 2023
This is such a great book for any runner! It covers a broad range of running related topics: nutrition, strength training, cross training, recovery, etc. I’m excited to use their 16 week marathon plan this spring and see how it works out for me!
September 13, 2020
Good book written by the developers of the FIRST system. Furman institute. They believe in less running, but very specific targeted workouts.
January 8, 2023
Great collection of information, especially for those just starting on distance running on a competitive level.
Read
July 24, 2023Pretty good. I'm not sure if I can do the exact plan as I find keeping my running pace even without a pacing runner kinda tough.
January 9, 2024
Excellent
January 18, 2024
I am so excited to use this book to push my running to the next level. I am hoping to follow the marathon plan to reach a PR this fall. 10/10 recommend to all runners
October 24, 2024
It is a really good book, takes the guess work away, a lot of actionable and digestible insights. Now I need to start executing , hopefully the program is as good as the book itself.
March 31, 2025
I like the pace target training approach given that we already have sufficient base training. Will try it out next time.
June 8, 2025
A great update to Train Smart Run Forever. I liked the format of putting the 3 key runs and key workouts into the main text of the book and having very specific runs - rather than picking your own.
October 18, 2021
Condensed, straight-forward, clear and well written.
Thanks for keeping it concise and clear.
Thanks for keeping it concise and clear.
Displaying 1 - 26 of 26 reviews